OLYMPIC WEIGHTLIFTING WORKOUT

2019.01.13 Oly Wkouts

13 January 2019 ~ 12 weeks til Fortius Open
Week #2 Volume Cycle

#1
Sn Pull + Sn  (Bkn)  50/4×2  60/3×2  70/3×2  75/3×2  80/2×3
SQ  50/10  60/8  70/6  75/4  80/4×2
Sn PP  4 x 3 sets

Others:
Inc DB Press  8 x 4 sets
Lat Pull DN  8 x 4 sets
15 Handstand Push Ups

#2
Cl Pull (Fl) + Cl (Bkn)  50/4  60/3  70/3  75/3  80/2×3
F.Sq + J  50/4  60/3  70/2  75/2  80/(2+1)x2
F.Sq  60/4  65/4  70/4  75/4  80/3×4

Others:
Bench  50/8×2  60/6×2  70/4×2  75/4×2
Ring Dips  10 x 3
Ring Rows  10 x 3
Barbell Bicep Curls  8 x 3 sets

#3
Cl + 2 Jerks  50/4  60/3  65/2  70/1  75/1 x 3  (*yes, 8 Jerks at 50%)
F.Sq  50/6  60/4  65/4  70/4  75/4×3

Others:
Press in Split  8 x 4
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#4
Sn (pause Bkn 2 sec)  50/4×2  60/3×2  65/3  70/3  75/3  80/2×2
Sn PJ  50/4  70/3  85/3  100/2×3
SQ  50/8  60/6  70/4  75/4  80/3×4

Others:
Sn Press in Bottom  5 x 4
DB Rows  8 x 4

#5
PSn (Fl/Bkn-Low)  50/4×2  60/3×2  70/3×2  80/3
Cl/J  50/4  60/3  65/2  70/2  75/1  80/1×2
Sn Deadlift + Shrug (down slow, RDL like touch bumpers to floor without loosing posture)
90/5  100/4  105/3  110/3×2

Others:
GDMN  8 x 4 sets
1000 M Row

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2019.01.06 Oly Wkouts

6 January, 2019 – Technical Week

#1
Sn Pull (HB) + Sn (HB)  50/4×2  60/3  65/3  70/3×3
Sn Pull (Fl) + Sn (Bkn-Low)  65/3  70/3  75/3×3
SQ  40/8  50/6  60/5  70/4  75/3×4

others:
Bench  50/8×2  60/6×2  70/5×2  75/4×3
DB Rows  8 x 4

#2
PCl + PJ  50/5  60/4  70/3×2  75/3×3
Cl Pull (3 Pos)  60/6×2  70/6×2  80/6×3  *after high hang position lower to floor like RDL
Miller Press  5 x 4 sets

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#3
Sn (pause 2″)  50/4×2  60/3×2  65/3  70/2  75/2×3
Sn Deadlift + Shrug  75/5  90/4  100/3×3  *slowly descend to floor like RDL + Squat
SQ  50/6  60/5  65/4  70/4  75/3  80/2×4

others:
Inc DB  5 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#4
Cl Pull (Fl) + Cl (Bkn-Low)  50/4   60/3×2  65/3×2  70/2×2  75/2×2
F.Sq + J  40/5  50/4  60/3  65/3  70/2  75/(2+1)x3
Press in Split  5 x 5

others:
4 Rounds
10 KB Swings (32/24)
10 Toes 2 Bar

#5
Cl/J  50/4×2  60/3  65/3  70/2  75/1×3
F.Sq  40/6  50/5×2  60/5  65/4  70/3  75/3×2

others:
RDLs  5 x 8 sets
DB Alt Seated Military Press  5 x 5 sets

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2018.12.30 Oly Wkouts

Happy New Year 2019 !!

#1
PCl + PJ  50/5  60/4  70/3  75/3  80/3  Max/3  then success-10%/3×2
SQ  50/6×2  60/5  70/5×2  75/5×2
Sn Deadlift + Shrug (4 sec decent, like RDL don’t let bar touch knees)  70/5  80/5  90/5×2
Push Press  50/6×2  60/5×2  65/5×2   70/5×2

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#2
Sn Pull (HB) + Sn (Bkn-Low)  50/4×2   60/3×2  65/3×2  70/3×2
Sn Pull + Sn  65/3  70/3×2  75/3×2  80/2×3
F.Sq  50/6  60/5  65/4  70/4  75/4×2

others:
RDLs  8 x 4 sets
Seated Alt DB Press  10 x 4 sets

#3
Cl Pull + Cl (Bkn)  50/4  60/3  65/3  70/3  75/3  80/2×3
F.Sq + J  50/4  60/3  70/2  75/2  80/(2+1)x2
F.Sq  70/4  75/4  80/3×3
Press in Split  8 x 4 sets

others:
4 Rounds
10 KB Swings 32/24
10 Toes 2 Bar

#4
Sn  50/5  60/4  65/3  70/3  75/2  80/2  85/1 x 4
Cl/J  50/4  60/3  70/2  75/1 x 3
SQ  50/7  60/5  70/4  75/3  80/2×6
Sn PJ  50/4  70/3  85/3  100/2×3

others:
Bench  50/8  60/6  70/5×2  75/5×2  80/3×2
DB Rows  8 x 4 sets

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2018.12.23 Oly Wkouts

Light – Technical Week….Merry Christmas!!

#1
Cl Pull (Bkn-Low) + Cl (Bkn-Low)  50/5   60/4×2  65/3×2  70/3×3
SQ  40/8  50/6  60/5  70/5  75/5 x 5
Arnold Press  8 x 4 sets

others:
Bench  50/8×2  60/6×2  70/5×2  75/5×2
DB Rows  8 x 4

#2
Sn Pull (HB) + Sn (HB)  50/5  60/4  65/3  70/3  75/3×2  80/1×3
Sn Pull (pause 2″ from floor) + Sn  60/4  70/3  75/2×2  80/1×3
F.Sq  40/8  50/5  60/4  65/4  70/4 x 4

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#3
PCl + PJ  50/5  60/4  70/3 x 2  75/3 x 4
Cl Pull (3 Pos)  60/6 x 2  70/6 x 2  80/6 x 3
Press in Split  8 x 4

others:
Inc DB  8 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#4
Sn  50/5 x 2  60/4 x 2  65/3  70/3  75/2  80/1×3
Cl/J  50/4 x 2  60/3  65/3  70/2  75/1
F.Sq  40/8  50/5 x 2  60/5  65/4  70/4  75/3 x 3

others:
RDLs  5 x 8 sets
Miller Press  8 x 5 sets

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2018.12.16 Oly Wkouts

Lighter Technical Week w Holiday Volume

#1
Cl Pull + Cl + F.Sq  50/5   60/4  65/3  70/3 x 5 (yes, this means 9 reps!)
Push Press  40/10  50/8  60/5 x 2  65/5 x 2  70/5 x 2
SQ  40/10  50/8  60/6  70/5  75/5 x 5

others:
Bench  50/8×2  60/6×2  70/5×2  75/5×2
DB Rows  8 x 4

#2
Sn Pull (HB) + Sn (HB) + OHSQ  50/5   60/4  65/3  70/3  75/3 x 2
Sn Pull + Sn (pause from floor @ Bkn-Low)  50/3  60/3  70/3 x 4
F.Sq  40/8  50/5  60/4  65/4  70/4 x 4
Sn PP  40/8  50/8  60/6  70/5  75/5 x 5

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#3
PCl + PJ  50/5  60/4  70/3 x 2  75/3 x 2  80/(3 x 5 sets)
Cl Pull (3 Pos)  60/6 x 2  70/6 x 2  80/6 x 2  90/3 x 3
Press in Split  8 x 4 sets

others:
Inc DB  8 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#4
PSn  50/5  60/4  70/3 x 2  75/3 x 4
Sn Bal  60/5  75/3  85/3  90/3 x 3
SQ  40/10  50/8  60/6  70/5  75/5  80/4 x 4

others:
4 Rounds
10 KB Swings 32/24
10 Toes 2 Bar

#5
Sn  50/5 x 2  60/4 x 2  65/3  70/3  75/2 x 6
Cl/J  50/4 x 2  60/3  65/3  70/2  75/1 x 5
F.Sq  40/8 x 2  50/5 x 2  60/5  65/4  70/4  75/3 x 3

others:
RDLs  5 x 8 sets
Military Press  8 x 5 sets

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